VARIATIONS
- Split SquatGlutes · Quadriceps
- Barbell Split SquatOn the backRear foot elevatedQuadriceps · Barbell · Bench
- Dumbbell Bulgarian Split SquatGlutes · Quadriceps · Dumbbell
- Barbell Bulgarian Split SquatQuadriceps · Barbell · Bench
- Bulgarian Split SquatRear foot elevatedQuadriceps
- Smith Machine Bulgarian Split SquatQuadriceps · Smith Machine · Bench
- Goblet Split SquatGlutes · Quadriceps · Dumbbell · Kettlebell
Front Foot Elevated Split Squat
Front foot elevated on bench without external load
This bodyweight movement isolates the quadriceps by shifting load to the front leg through elevation. It builds unilateral strength and improves hip mobility without external weights.
HOW TO DO IT
- Place your front foot on a sturdy bench or box.
- Position your rear foot on the floor behind you.
- Lower your hips until the front thigh is parallel to the floor.
- Keep your torso upright throughout the descent.
- Push through the front heel to return to the start.
COMMON MISTAKES
- Letting the front knee cave inward.
- Leaning the torso too far forward.
- Allowing the rear knee to slam into the floor.
TIPS
- Drive through the mid-foot of the elevated leg.
- Keep the front knee aligned with the second toe.
- Maintain a tall chest to maximize quad activation.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Split squat
- Legs
- One
- Body position
- Standing
- Stance
- Staggered / split
- What is raised
- Front foot elevated
SIMILAR EXERCISES
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Ratings
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